It’s getting to be that time of year again… As the weather cools and we spend more time indoors, we're more likely to pick up bug. Here are the top five immune bandits and heroes. Relive the stress on your immune system by avoiding the bandits and strengthen it with heroes!
Immune Bandits
Immune Bandits
- Sugar: Sugar weakens the immune system drastically. One study looked at the response of white blood cells and their ability to destroy bacteria after ingesting 3.5 oz of sugar (apx. 2 cans of Coke). Results showed a 50% decrease in white blood cell function in just 30 minutes after ingestion (1).
- Sleep deprivation: Chronic sleep deprivation decreases spleen size. The spleen is an important organ involved in the immune system; it filters blood, recycles red blood cells, and stores platelets and white blood cells. The spleen also helps fight bacterial strains that cause pneumonia and meningitis. (2)
- Chronic stress: There are many studies linking all types of stressors (emotional, physical, traumatic, environmental…) to reduced immunity. Stress increases particular hormones that weaken the immune system and trigger inflammation, including epinephrine, norepinephrine, and cortisol. These hormones also weaken beneficial gut bacterial, stomach acid, and other immune-related compounds, all of which defend against unwanted microbes. Stress also increases the risk of sleep deprivation, cravings for junk food, and drug and alcohol use.
- Sedentary lifestyle: Without exercise, we lack the oxygen that supports energy production and beneficial bacteria in our digestive system, where over 70% of our immune system resides. Exercise is also essential for proper function of the lymph nodes. These tiny powerhouses help fight disease by producing and storing white blood cells, among other immune-supporting functions.
- Processed diet: The Standard American diet lacks nutrients that support immune function including zinc, magnesium, B-vitamins, vitamin D, and vitamin C. In addition to being high in sugar, it’s also high in processed fats, which suppress detoxification.
 | Immune Heroes In addition to eating a low-sugar whole-food diet, getting adequate sleep, managing stress, and exercising, here are some strategies for boosting the immune system. |
- Increase Vitamin D: This vitamin plays an enormous role in immunity! Low vitamin D levels are directly related to increased susceptibility to infection. Vitamin D deficiency also puts you at greater risk for osteoporosis, cancer, and auto-immune conditions… Nothing to mess around with. Scary but true, researchers estimate that over 50% of the US population is deficient (3)! And, although we do make vitamin D through our skin from the sunshine, we can only make our daily recommended value during the months of April-September. Increase vitamin D in your diet with wild salmon, sardines, organic whole milk yougur, and pasture-raised eggs. Supplement with vitamin D3 and get your levels tested! Optimal blood levels are 50-70 ng/ml (3). It’s difficult to recommend a daily supplement amount because it will depend on your current level; you don’t want to over-dose on this one! I highly recommend getting those levels tested with a 25-hydroxy D blood test. Your primary care physician can do this for you.
- Increase zinc, vitamin C, and magnesium: Taking a multi-vitamin is a great way to add these supportive nutrients to the body. Between our depleted soils and poor diets, we all need extra vitamins and minerals. I recommend multi-vitamins from Designs for Health and Thorne. You can get GREAT deals on supplants through my on-line supplier, Natural Partners. Make this your one-stop shop for high quality products and receive free shipping (limited time only). Instructions for creating an account are listed below.
- Take a probiotic: Beneficial gut bacterial plays a critical role in our immunity system. Good bacteria keep pathogens from colonizing and proliferating. Take a high potency probiotic (15-25 billion strands per capsule) every day through the cold and flu season. I recommend probiotics from Designs for Health. Jarrow or MegaFoods, and Garden of Life brands carry great products that you can find in health-food stores, Whole Foods, Sprouts, or Natural Grocers.
- Keep fingers clean and out of your nose, eyes, and mouth! Germs enter the body through orifices; so if you’re going to rub your eyes or pick your nose, be sure to scrub those hands with soap and hot water (especially under finger nails) before doing so! Anti-bacterial soap NOT required or recommended. I’ll explain why in an upcoming blog.
- Add immune-enhancing foods to your diet. Garlic is a potent anti-microbial, anti-viral super food! Add raw garlic to guacamole, dressings, tomato sauce, or chicken broth. Whey contains several immune-enhancing compounds and antioxidants. I recommend organic kefir or yogurt from Nancy’s, Wallaby, or White Mountain Foods. These companies don’t use genetically modified feed, hormones, or thickening agents (4). If using whey protein powder, use an undenatured variety for higher amounts of immune-supporting compounds. Fermented foods like yogurt, kimchi, and sauerkraut are full of probiotics that support gut health and therefore enhancing immune function. It’s easy (and cheap!) to make your own sauerkraut.
| Create an online supplement account with Natural Partners and receive free-shipping (limited time offer).
|  |
Sources
- Bauman, E (2015). The Immune System, Therapeutic Nutrition Textbook, Part 2. Penngrove CA.
- WebMD (2014). Digestive Disorders Health Center. Available at http://www.webmd.com/digestive-disorders/picture-of-the-spleen
- Mercola (2012). Why Vitamin D is Better than Any Vaccine and Improves Your Immune System by 3-5 Times. Available at http://articles.mercola.com/sites/articles/archive/2012/01/04/why-this-vitamin-is-better-than-any-vaccine-and-improves-your-immune-system-by-35-times.aspx
- O’Connell, E. (2013). GMO Yogurt: How does your favorite brand stack up? Available at http://gmoinside.org/gmo-yogurt-how-does-your-favorite-brand-stack-up-2/
RSS Feed